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Strength/Skill: Back Squats 5 x 3
The next 6 Mondays we will be doing some form of squats so please record your numbers so that you can compare your numbers and see how you are improving.
WOD: For Time: 4 Rounds
Kettle Swings: 6/10 (Pick up the heaviest kettle you can swing for 6, if struggling then use slightly less weight but do 10 reps)
Pushups: 25-20-15-10
Double Unders: 25-20-15-10
(Super proud of everyone doing the double unders, we have come a long way in that war! Great job everyone.)
Reminder we have a Group WOD and pot luck on 9/11. It is going to be super fun so pencil it into your schedule, or for those that keep everything in their heads, like me, etch it into memory.
Back Squats:
95lb x 5
115lb x 5
125lb x 5
WOD=
53lb kettle
incline bench pushups
double unders w/beaded jumprope
10:25
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Tuesday, Aug 31, 2010 Private
Warm-Up
Row 400m
3x –
Double Unders – 10
Wall Balls 14lbs – 10
Tire Flip – 10
Pull-Up Work (so close!!!! very frustrating and exciting at the same time)
Deadlift
5×105
2×135
1×155
1×170
1×180
1×185 PR!!! (all with double overhand grip)
1×190 (miss – switch grip)
Today was a great day!
did Monday’s WOD at the 9:15am class.
12:12
1.5 pood KB swings
strict push-ups
beaded double unders
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Back Squat
55 lb x 5
65 lb x 5
75 lb x 5
WOD
44 lb kettle
bench incline pushups
10:21
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Back Squat:
5 x 75
5 x 95
5 x 115 (PR @ 5 reps)
WOD
= 10:23
44lb kettle (3 rounds @ 6 reps, 4th round did 10 reps), small box incline push ups
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Back squats 95, 115, 135
WOD: 10:02 35 lb kettle x 10, bench incline
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Warm:
500 meter row
wall balls 10lbs
Back squats:
5 x 65
5 x 75
5 x 90
WOD:
4 rounds for time:
Kettles (44 lbs x 6
push ups (knees) 15/20/15/10
double unders (25/20/15/10)
(9:37)
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